CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 20 Lateral Bar Hops 10 RDLs 20 Mountain Climbers 10 Barbell High Pulls 10 Burpees 100 Single Unders PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 16 Climb the Ladder 3 Burpee Box Jump Overs (24/20) 6 Sumo Deadlift High Pull 75/55 20 Double Unders 6/12/40 9/18/60 12/24/80 15/30/100 18/36/120 21/42/140 etc.. One athlete works at a time, split the reps any way!Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :20 Bike Sprint :20 Rest :20 HS Hold :20 Rest :20 Muscle Snatch (empty bar) :20 Rest Get Fit Min 24-54 (6 Rounds for time) Every 5:00 for 30:00 25/18 Calorie Echo/AAB 5 Wall Walks 3 Heavy Power Snatch -Push the Bike pace just a bit beyond your comfort zone. The Wall Walks should be smooth/steady and take right around :60 total. This should leave you enough time to complete 3 Power Snatch singles and still have nearly a minute rest before the next round. You should increase your weights on the Snatch as you are able across the 6 Rounds. You can change weights strategically at any point to build in rest. WELLNESS WOD (6 Rounds for time) Every 5:00 for 30:00 20/16 Calorie Echo/AAB 4 Wall Walks 16 Alternating DB Snatch 35/20 Competitor Extra (AMRAP –...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) AMRAP 4 150m Row 10 Air Squats 10 Push Ups Get Fit Min 20-50 (3 Rounds for time) Every 10:00 for 30:00 750m Row 30 DB Front Squats 20 DB Bench Press (or Floor Press) 10 DB Shoulder to Overhead -Athletes can pick any weight they want for the three movements, but should keep the same pair of DBs throughout. If you have equipment limitations, athletes can pair up one starting on the Row and the other on the DB movements, then switch when both are complete. Quality Time Min 52-58 (No Measure) Couch Stretch 2-3 mins per side -This is probably the single best stretch to fix most hip dysfunction. All members should know the details of how to get into this stretch correctlyRead more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 Kip Swings/Kipping PU/Strict Pull Ups 10 Empty Bar Muscle Cleans/Front Squats/Hang Squat Cleans (rotate through the variations each round – 1st Kip and MC, etc..) Get Fit Min 20-40 (AMRAP – Rounds and Reps) AMRAP 20 200m Run 5 Bar Muscle Ups 5 Squat Cleans 155/105 -Simple plan of attack, steady on the Runs, UB on the Bar MU, and singles on the Squat Cleans. Weights and reps can change based on need to keep moving! Strict Pull Ups (maybe sCTB for some) are a good sub for the BMU today WELLNESS WOD (AMRAP – Rounds and Reps) AMRAP 20 200m Run 5 Pull Ups (any variation) 10 Medball Cleans 20/14 Get Strong Min 45-55 (Weight) Squat Clean EMOM 10 1 Rep Build to a heavy single in 10 reps -You can start at or...Read more

CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Get Fit Min 20-35 (Time) 3 Rounds 20 Alternating Front Rack Lunge 95/65 20 Lateral Bar Burpees 20 Overhead Squats 95/65 15 Min Cap -During any and all rounds you should be able to pick your barbell up and complete at least half of the 20 reps to open each. That might mean you take a couple breaths before doing so, but the weight shouldn’t hold you back beyond that. Lunges can be a step forward or backwards. Scale barbell weight as needed! WELLNESS WOD (Time) 3 Rounds 20 Alternating S-DB Front Rack Lunge 35/20 20 Burpees 20 Goblet Squats 35/30 Get Powerful Min 44-56 (Weight) Every :90 for...Read more